floFOCUS

Pump&Sweat

8-min amrap

• 5 chin ups
• 10 push ups
• 15/12 cal ski

8-min amrap

• 10 db bench press
• 12 db chest flies
• 14 each db low row

8-min amrap

• 15/12 cal row
• 12 vups
• 9 each side plank hips dip

8-min amrap

• 200m run
• 8 db arnold press
• 10 db oh tricep ext.

2-min rest between amraps

Push/Pull

22-min

3×5: back squat @60% of 1rm (2 tempo + 3 bs)

3×3: sumo deadlift @60% of 3rm

3 rounds (18-min)

• 400m
• 30 wall ball
• 20/18 cal bike

HYROX (partner)

buy-in: 800m run (together)

4 rounds (split)

• 500m ski
• 20 burpee broad jumps
• 4 sled pushes
• 20 sand bag walking lunges
• 20 wall balls

cash-out: 1-mile run (together)

Chipper (partner)

2 rounds

• 100 cal bike
• 80 db snatches
• 60 box jump overs
• 40 t2b
• 20 burpee pull ups

Upper

5 sets: @55-60%+ of 3rm

• 5 push press + 3 push jerk

18-min amrap

• 5 devils press
• 10 total db plank row
• 15/12 cal ski/row
• 20 sit ups

optional cash-out

2-4 rounds

• 10 total plank pull through
• 12 total s/l vups
• 14 anchored leg lifts

HYROX

e2mom: (5 rounds)

1. 400m run
2. 12 box jumps+ski remainder
3. 15 kb swings+row remainder
4. rest